Dietitian's tip:

To make it a meal, serve these Southwestern wraps with Spanish rice and slices of mango.

Number of servings

Serves 4

Ingredients

1 cup diced fresh tomatoes

1 1/2 tablespoons chopped fresh cilantro

4 fat-free whole-wheat tortillas, 8 inches in diameter

1 cup low-fat refried black beans

1 cup chopped lettuce

1/2 cup finely shredded cheddar cheese

1/4 cup reduced-fat sour cream

1/2 cup salsa

Directions

In a small bowl, stir together the tomatoes and cilantro. Set aside.

Place 2 tortillas between a paper napkin or paper towel and warm in the microwave for 20 seconds on high. Repeat with the remaining tortillas.

Scoop the refried black beans into a microwave-safe bowl. Warm on high in the microwave for 1 minute. Stir to make sure the beans are heated through.

To serve, spread 1/4 cup of the black beans on 1 tortilla. Top with 1/4 cup lettuce, 1/4 cup of the tomato-cilantro mixture and 2 tablespoons cheese. Fold the sides and the bottom of the tortilla up over the filling, then roll to close. Garnish with 1 tablespoon sour cream and 2 tablespoons salsa. Repeat with the remaining tortillas and serve immediately.

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